Prof. Kobi Shaham explains what are the signs of a heart attack that should concern you and when it is important to get to the emergency room quickly (Wala system!)
Cardiovascular diseases are the leading causes of death in the world, and in 2019 were responsible for 17.9 million deaths in the world, which is about a third of all deaths in the world.
Of these deaths, 85% were due to heart attacks and strokes.
According to the World Health Organization, most cardiovascular diseases can be prevented by changes in lifestyle and diet.
According to the INTERHEART global study that examined risk factors for heart disease in 51 countries, it was found that 9 out of ten risk factors for heart disease can be changed by diet and lifestyle.
The most significant risk factor for heart disease is age, which of course we cannot change.
But, changes in our diet and lifestyle can reduce the risk of heart disease significantly.
10 simple recommendations for the prevention and treatment of heart diseases
1. Eat a diet based on real foods.
In this diet, you eat real foods and avoid industrial and processed products.
Such a diet would include: fresh vegetables, fresh fruits, nuts, seeds, roots, meat, offal, fish and seafood, and bone broth.
On the other hand, in this diet we will avoid foods that encourage inflammation such as industrial oils, processed flour, processed foods, and sugars.
2. Be sure to eat oily fish from cold water.
Oily cold-water fish are an important source of omega-3 fatty acids. A 2009 study found that regular consumption of fish or fish oil reduced all-cause mortality by 17 percent.
3. Be sure to eat monounsaturated fat.
Consuming monounsaturated fat lowers the values of LDL ("bad" cholesterol) and triglycerides, and increases the values of HDL ("good" cholesterol).
Consuming monounsaturated fat lowers inflammation in the body, blood pressure, and blood clotting.
In addition, the consumption of monounsaturated fat can reduce the incidence of heart disease.
The best sources of monounsaturated fat are olives, olive oil, avocados, and macadamia nuts.
Consuming monounsaturated fat lowers cholesterol values (Photo: ShutterStock)
4. Eat foods rich in antioxidants.
The antioxidant system protects us from oxidative damage, which is a significant risk factor for heart disease.
To strengthen this system we must reduce our exposure to oxidative damage, and increase our consumption of antioxidant-rich foods.
Many people are aware that antioxidants are found in vegetables and fruits.
But, most people are not aware that meat and offal are very rich in antioxidants that are not present in large quantities in plant foods, such as coenzyme Q10 and retinol.
To enjoy the variety of antioxidants, it is recommended to eat vegetables and fruits of all colors, as well as meat, offal, eggs, and whole milk products (preferably from pasture-fed animals).
5. Eat foods rich in polyphenols.
Polyphenols are a diverse group of substances produced by plants, fungi, and animals.
They have a variety of roles including protection from infections, protection from sunlight damage, and protection from oxidative damage.
The color of many fruits and vegetables such as eggplants, red potatoes, and apples comes from polyphenols.
The foods richest in polyphenols that have the most research on them include, among others: tea, especially green, blueberries, olive oil, coffee, turmeric, citrus fruits, red wine, and spices and herbs.
Foods rich in polyphenols have shown beneficial effects on heart health.
For example, dark chocolate lowered blood pressure, lowered LDL, and improved insulin sensitivity.
Several studies have shown that hibiscus tea lowers blood pressure in people with hypertension.
Other studies have shown that blueberries lowered blood pressure and oxidized LDL in men and women with metabolic syndrome.
6. Eat nuts.
There are various studies that have shown that eating nuts can reduce the risk of heart disease.
In the NHANES study, which examined the diet and health of people in the US, it was found that eating nuts was associated with a decrease in a variety of risk factors for heart disease such as: BMI, waist circumference, and systolic blood pressure, compared to those who did not eat nuts. When choosing which nuts to eat, it is better Eat macadamia nuts, almonds, and hazelnuts because they have a lower level of omega-6 fatty acids, which studies indicate can contribute to heart disease if consumed in excess.
Eating nuts can reduce the risk of heart disease (Photo: ShutterStock)
7. Eat soluble fiber.
In the NHANES study, patients were followed for over 19 years, and found that patients who ate the highest amount of dietary fiber had a 15 percent lower risk of heart disease.
Soluble fiber binds to cholesterol, causes an increase in the number of LDL receptors in the liver, increases the clearance of LDL, inhibits the production of fatty acids, improves insulin sensitivity, and increases the feeling of satiety without an increase in calorie consumption.
8. Exercise.
Physical activity leads to a decrease in the number of LDL particles even regardless of diet.
Physical activity helps in weight loss and weight maintenance, improves blood pressure, improves insulin sensitivity, and leads to positive changes in blood lipids, all of which lead to the health of blood vessels and the heart.
It is important that in addition to the time devoted to physical activity, we also make sure during the day to sit less and stand and walk more.
9. Make sure you sleep well.
Lack of sleep is one of the factors that contribute the most to modern morbidity.
Lack of sleep has been found to be associated with weight gain, insulin resistance, increased appetite and calorie consumption, excessive eating of food high in calories and poor in nutrients, decreased energy utilization, and a decreased chance of maintaining a healthy lifestyle.
Lack of sleep has been found to be associated with an increase in blood pressure, which is one of the risk factors for heart disease.
In the Nurses' Health Study, the women who reported less than 5 hours of sleep had a 38% greater risk of developing heart disease compared to those who reported 8 hours of sleep.
10. Manage your stress well.
Stress can lead to an increase in heart disease in a variety of ways.
Stress increases the permeability of the intestine, affects the sugar balance, suppresses the immune system (which increases the risk of infections), contributes to the storage of fat in the liver, and encourages the consumption of unhealthy food.
But probably the most important effect of stress on the risk of heart disease is the fact that it promotes inflammation.
Stress causes an increase in inflammation markers in the blood tests (CRP and IL-6), both of which are associated with an increased risk of heart disease.
On the other hand, proper management of stress can have a significant beneficial effect on the risk of heart disease.
A study that examined the effect of meditation showed that regular meditation lowered the risk of heart attack, stroke, and death from all causes by 48 percent, a decrease that is much greater than that observed in studies that examined the effectiveness of cholesterol-lowering drugs from the statin family.
Dr. Dalit Dariman Medina is an expert in family medicine, integrative and functional medicine
health
news
Tags
heart diseases
Heart attacks
fish
diet
Exercise
sleep
